No Meat, No Money, No Problem! Cheap Vegetarian Meals Quiz

Health and environmental reasons aside, there's one aspect of eating vegetarian meals that might have escaped your notice: They're cheap. This quiz will help you bone up on the benefits of vegetarian eating -- both for your body and your wallet.

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Question 1 of 20

How many variations of a vegetarian diet are there?

two

three

There are three main types of vegetarians: vegan, lacto-vegetarian and lacto-ovo vegetarian. Vegan is the strictest, excluding all animal products and other foods that contain animal products. Lacto-vegetarians eat some dairy products but no eggs or meats, and lacto-ovo vegetarians eat dairy and eggs but no meats.

four

Question 2 of 20

What's a flexitarian?

someone who eats meat but not dairy

someone who eats seafood but not dairy or meat

someone who eats meat and dairy but only occasionally

Also called a semivegetarian, a flexitarian's diet is primarily plant-based but includes meat, dairy, eggs, poultry and fish on occasion in small quantities.

Question 3 of 20

What's the minimum number of servings of fruits and vegetables that adults should eat every day?

four

five

According to the U.S. Department of Agriculture's MyPlate Web site, the average adult should eat a minimum of five fruit and veggie servings daily. That's a total of five servings, not five of each. The USDA recommends eating several more servings than the minimum, though.

six

Question 4 of 20

What constitutes one serving of fruits and vegetables?

2/3 cups

3/4 cup

1 cup

The USDA says 1 cup generally equals one serving. Two cups of lettuce or leafy greens counts as one serving, as does 1/2 cup of dried fruit.

Question 5 of 20

Is it best to eat your fruits and vegetables raw or to cook them?

raw

cooked

It depends.

It actually depends on the specific food you're eating because the cooking process sometimes enhances nutrients.

Question 6 of 20

What's the best way to cook vegetables so they retain the most nutrients?

steaming

boiling

microwaving

It depends.

Again, there's no single best approach for all vegetables. Some vegetables' nutrition is maximized in their raw form. Others might need to be steamed or baked to unlock vitamins and minerals.

Question 7 of 20

About how much more expensive is beef than fruit?

twice

three times

four times

According to the U.S. Department of Agriculture, as of October 2011, the average price of a pound of fruit is 71 cents. The average price of a pound of ground beef -- the cheapest type of beef -- was $2.87. That's four times as expensive.

Question 8 of 20

Which is more expensive per pound: fruits or vegetables?

fruits

According to the U.S. Department of Agriculture, fruits are more pricey at 71 cents a pound, but barely. Vegetables average 64 cents per pound.

You can't get much better than beans if you're looking for a healthy, cheap canned food.

peas

Question 10 of 20

What's the biggest nutritional difference between dried and canned beans?

Canned beans have more sodium.

Canned and dried beans are pretty similar nutritionally, but canned beans have more sodium. To cut down on it, rinse your canned beans before using them.

Canned beans have fewer calories.

Dried beans have less protein.

Question 11 of 20

What nutrient are vegans prone to be deficient in?

vitamin C

phosphate

vitamin B12

Vitamin B12 is found almost exclusively in animal products, so many vegans lack it.

Question 12 of 20

What does vitamin B12 do?

It regulates your breathing rate.

It makes red blood cells.

Vitamin B12 produces red blood cells, which provide oxygen to your cells. A lack of it will at first cause you to feel weak and tired, and it could lead to depression and dementia.

It helps your bones absorb calcium.

Question 13 of 20

What's the best way for vegans to get vitamin B12?

tofu

supplements

Plants and vegetables don't produce vitamin B12, only animals, so the only way for vegans to get it is through supplements.

meat substitutes

Question 14 of 20

What's a good substitute for pine nuts, which can be pretty pricey?

sunflower seeds

Pine nuts are a great source of protein (and flavor), but they can cost as much as $30 per pound! Sunflower seeds won't work in every recipe that calls for pine nuts, but they'll give you about the same amount of protein for a fraction of the price.

peanuts

macadamia nuts

Question 15 of 20

Which of these are the best non-meat sources of protein?

nuts, broccoli, cottage cheese

spinach, legumes and mushrooms

milk, nuts and legumes

Dairy products, nuts and legumes are your best bets for pumping up the protein in your vegetarian diet.

Question 16 of 20

Spinach is known as a superfood. What are its three most potent nutrients?

vitamin E, iron and calcium

vitamin K, vitamin A and manganese

Spinach is one of the healthiest foods out there, packing a nutritional wallop. Topping the list in their percentage of recommended daily value are vitamin K, vitamin A and manganese.

selenium, iron and potassium

Question 17 of 20

What are some other superfoods?

salmon, corn and peanuts

walnuts, pears and goat cheese

blueberries, oranges and soy

Blueberries, oranges and soy products are among the healthiest foods in the world (and they can be pretty cheap, too!)

Question 18 of 20

Which type of greens are the healthiest?

dark leaves

In general, the darkest leafy greens, like spinach and kale, are the most nutritious.

curly leaves

flat leaves

Question 19 of 20

Which is more nutritious: summer or winter squash?

summer

winter

Winter squash (butternut and acorn, for example) has more nutrients than the summer variety (zucchini and yellow) -- but summer squash is far from a nutritious lightweight.

Question 20 of 20

What's an inexpensive way to get omega-3 fatty acids?

salmon

flax seeds

Salmon is probably the best-known source of omega-3s, but flax seeds are a good source -- and they're cheaper and have a much longer shelf life!